A Simple Move with Big Benefits

By: Mindy Eisenberg, MHSA, C-IAYT, ERYT-500 with Bettyanne Hodges, Director of Marketing, YMMS

Did you know one simple movement can help you build strength, improve balance, and boost your confidence?

Chair Pose is more than just a position—it’s a powerful tool to help people feel strong and grounded. It is also a pose that can be practiced in different ways, so it works for everyone—whether you’re sitting in a chair, standing, or using the wall for support.

Chair Pose (called Utkatasana in Sanskrit) strengthens your:

• Thighs
• Glutes (your bottom!)
• Core muscles
• Back and shoulders

Chair Pose helps with:

• Balance and stability
• Posture and coordination
• Confidence in standing up and sitting down safely

For people with Parkinson’s disease, MS, or other neuromuscular diseases, this kind of movement is important. Muscles can feel stiff or weak, affecting balance and make everyday movements—like getting up from a chair—more challenging. Practicing Chair Pose regularly can help keep your body strong and your movements steady.

1. Seated Chair Pose (This variation is perfect if you’re working on posture or want to strengthen muscles safely while seated.)

• Sit in a sturdy chair with feet flat on the floor.
• Press your feet down and sit up tall.
• Reach your arms forward, to the side, or overhead.
• Engage your belly and lift your chest.

2.Standing Chair Pose (This is great if you’re comfortable standing and want to build strength and endurance)

• Stand with feet hip-width apart.
• Bend your knees as if you’re sitting in an invisible chair.
• Reach your arms forward or overhead.
• Keep your weight in your heels and your chest lifted.
• Stand behind an “actual” chair for extra support.

3. Chair Pose Using a Wall (This version helps you feel supported while still working your legs and core)

• Stand with your back against a wall.
• Slowly slide down the wall into a seated position.
• Press your back into the wall for support.
• Raise your arms if that feels comfortable.

Join Us for the Sit to Stand Challenge – April 11, 2025, to celebrate World Parkinson’s Day.

Here’s what to do:

1. Sit in a sturdy chair.
2. Stand up and sit down as many times as you can in 30 seconds.
3. Go at your own pace. Use support if needed.
4. Share a photo or video with the hashtag #SitToStandChallenge and tag @YogaMovesAnyBody!
5. For more information visit The Stand up to Parkinson’s Website

Every sit-to-stand movement is a celebration of strength, progress, and community. Whether you’re living with Parkinson’s or supporting someone who is, your movement makes a difference.

To learn more about Mindy Eisenberg, Director of Yoga Moves MS and Bettyanne Hodges, Director of Marketing, or to learn more about our specialized classes for students with MS, Parkinson’s Disease, and related conditions go to Yoga Moves MS Website. 

To order Mindy’s book or adaptive yoga cards Adaptive Yoga Moves Any Body and Adaptive Yoga Cards. (Click the link to order).

“Adaptive yoga meets the body where it is, offering a safe space to practice compassion, both mentally and physically.” – Mindy Eisenberg